For anyone who routinely struggles to fall asleep at night, having a nightcap before bed may seem like a good idea. However, drinking just before bed can actually worsen sleep quality and increase the chance of sleep-related issues. Alcohol has a sedative effect that can potentially make it easier to fall asleep, but this temporary effect can disrupt sleep quality and even increase the likelihood of snoring or sleep apnea.
Alcohol has a greater impact on the body’s REM (rapid eye movement) sleep. Alcohol also decreases the amount of time it takes to enter the deepest stages of sleep, as well as increasing poor sleep quality behavior such as snoring.
As such, having a nightcap before bed may appear to be a good idea for falling asleep, but ultimately it will result in a decreased quality of rest. If you are already struggling with sleep, it is recommended to avoid drinking alcohol in the evening or at least minimize alcohol consumption.
Alcohol’s Impact on Sleep Quality
As mentioned, alcohol does have a somewhat paradoxical sedative effect that increases the risk of disrupted sleep, regardless of how much was consumed. And even if you feel like you can catch up later, even a little bit of alcohol can disrupt the body’s natural sleep pattern and cause a decrease in the quality of rest.
Alcohol causes a disruption in the body’s normal sleep cycle by blocking the recuperative REM, or rapid eye movement, stage of sleep. The progressive four-stage sleep cycle is disrupted and can leave you feeling groggy and uncomfortable. Normally the body naturally moves in and out of REM sleep every hour and a half, but the sedative functions of alcohol can reduce the amount of time the body spends in the REM cycle even after the alcohol has left the system.
Alcohol’s Impact on Sleep Disorders
Apart from affecting the quality of sleep, alcohol can also make underlying sleep disorders worse, such as sleep apnea and snoring.
Alcohol consumption can lead to more sleep disturbances throughout the night, making it more difficult to get a sufficient amount of rest. This can also contribute to a higher risk of irritability and poorer overall performance the next day. Also, regular consumption of alcohol will reduce the effectiveness of some sleeping medications.
People with sleep apnea should avoid drinking alcohol anywhere near bedtime, as alcohol consumption can worsen the condition, making it harder to keep night-time disruptions to a minimum. Additionally, alcohol can increase the intensity of snoring, making it more likely that your partner will be awoken in the night.
Tips for Better Sleep with Less Alcohol
- Minimize alcohol intake or avoid it altogether
- Stick to consistent nighttime routines
- Avoid stress, caffeine and large meals right before bed
- Engage in light exercise during the day or before bedtime
In short, alcohol can have a negative effect on sleep quality, so it is important to monitor your alcohol consumption while trying to improve sleep quality. Establishing a consistent bedtime routine without alcohol can have a remarkably positive effect on your overall sleep quality. It can also result in fewer disturbances throughout the night and better attention and focus during the day.